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Health benefits of chives

Chives are part of the allium family of vegetables and herbs. This family also includes garlic, scallions, onions and leeks. Allium vegetables have been cultivated for centuries for their characteristic, pungent flavors and for their medicinal properties.

This article is one of a collection of articles on the health benefits of popular foods.

It provides information about the nutritional breakdown of chives, possible health benefits, and ways to incorporate them into the diet.
Nutritional breakdown of chives
The stems and flowers of chives are edible.
Chives are a nutrient-dense food. This means they are low in calories but high in beneficial nutrients like vitamins, minerals and antioxidants.

One tablespoon containing 3 grams of chopped chives provides 1 calorie and less than 1 gram of fat, protein, or carbohydrate.

It provides 3 percent of the daily value of both vitamins A and C. One tablespoon contains 131 international units (IU) of vitamin A and 1.7 milligrams of vitamin C.

A tablespoon of chives contains 6.4 µg of vitamin K, 3 µg of folate, 3 milligrams of calcium, 1 milligram of magnesium, 2 milligrams of phosphorus and 9 milligrams of potassium. Chives also contain choline.
Health benefits
The nutrients in chives may offer a number of health benefits, including prevention of cancer and mood enhancement.

Cancer: Researchers have studied allium vegetables extensively in relation to cancer, especially stomach and colorectal cancers. Their beneficial and preventative effects are likely due in part to their rich organosulfur compounds. The authors recommend consuming 10 or more servings of vegetables a day, including allium vegetables.

Chives are low in calories but high in vitamins, minerals, and antioxidants.
Prostate cancer: In a study published by the Journal of the National Cancer Institute, researchers investigated the relationship between allium vegetable intake and prostate cancer. They found that men with the highest intake of allium vegetables had the lowest risk for prostate cancer, especially when the cancer was localized rather than advanced.

Esophageal and stomach cancer: Frequent intake of allium vegetables, such as chives, appears to be linked to a lower risk of esophageal and stomach cancer. Studies in humans have suggested that alliums might protect against these types of cancer. In animal studies, administering allium compounds led to reduced tumor growth.

Sleep and mood: Chives contain choline. Choline is an important nutrient that helps with sleep, muscle movement, learning and memory. It also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation. In one study, rats that consumed 50 milligrams per kilogram of body weight of quercetin-rich allium vegetable, onion, powder had increased dopaminergic activity. Dopamine turnover is linked to a reduction in depression.

Bone health: Vitamin K is related to bone health, as it helps to maintain bone integrity and density. Chives contain vitamin K, so they may contribute to bone strength.

Folate also occurs in chives. Folate may help relieve depression by preventing an excess of homocysteine from forming in the body. Too much homocysteine can prevent blood and other nutrients from reaching the brain.

It can also interfere with the production of the feel-good hormones, serotonin, dopamine, and norepinephrine. These hormones regulate not only mood but also sleep and appetite. Folic acid also helps prevent birth defects.

Chives contain the carotenes lutein and zeaxanthin. These are believed to reduce oxidative stress in the eyes, and to slow the development of cataracts. In this way, chives may help to boost vision.

The immune system may benefit from the vitamin C content of chives.

Heart health may be boosted by the presence of potassium and the organic compound, allicin. Another organic compound, quercetin, may help to reduce cholesterol levels and arterial plaque, leading to better cardiovascular health and a lower risk of atherosclerosis, heart disease, and stroke.

Allicin in garlic has also been found to have antibacterial, antifungal, antiviral, and antiparasitic properties.

Other ways in which chives may boost health are by easing the digestive process and enhancing the immune system. However, some of these claims may not be supported by research.

Rice is the main food source for most of the world's population. It is a source of protein, complex carbohydrates, vitamins and minerals. Hundreds of dishes are prepared on its basis: soups, side dishes, desserts, pilaf and porridges. In nature, there are hundreds of species and thousands of varieties of this cereal. Each of them has its own advantages. The taste and nutritional value of the prepared dishes depend on the correct choice of the rice variety.

There are a huge number of different varieties of rice in the world. To make it easier to understand this variety, there is a classification based on the following criteria:
grain length;
processing method;
color.

In turn, each species includes many varieties. The same variety of rice processed in different ways will differ in color, taste, and cooking method.

Initially, the rice grain has the same structure for all varieties: under a layer of brownish shell is a snow-white grain. The shell itself is covered with a tough husk. This is an unbroken rice grain that changes its appearance and taste during processing.


According to the type of grain, rice is divided into 3 types:

long-grain,

mid-season,

kruglozerny.


Long-grain rice has a thin grain of an oblong shape up to 8 mm long. It can be white or brown. When cooking, this type of rice absorbs a small amount of liquid, so the grains do not stick together, do not boil and get crumbly. It is used for cooking various dishes of Eastern and European cuisine. It is grown in Australia, Asia, and America.


Medium-grained rice has wider and shorter grains, the length of which does not exceed 6 mm. They are less transparent and contain more starch than long-grain. During cooking, this type of rice absorbs a lot of liquid. In the finished form, it turns out soft and sticks together a little.

It can be either white or brown. Suitable for making paella, risotto, porridge and soups. Medium-grained rice is grown in Europe, Asia, America, and Australia.


Round-grain rice has round short grains up to 5 mm long. They are almost opaque and contain a large amount of starch. During cooking, round-grain rice absorbs a lot of water and is strongly boiled, acquiring a creamy consistency.

It is used for puddings, casseroles, porridges and sushi. Sake is made from a certain type of round-grain rice. It grows in Ukraine, Russia, China, Italy and Japan.


Depending on the processing method, there are:

brown unpolished rice,

white polished,

steamed.


Brown rice is obtained as a result of minimal processing of unbroken grain. It retains the bran shell, which gives the rice a brown hue and nutty flavor. It is mostly long-grained and medium-grained. Unpolished rice is prepared from 25 to 40 minutes and does not boil. Among the disadvantages, it is worth noting the short shelf life.


White ground rice is the most common type of cereal. The grains of this rice are smooth, even and snow-white. It can have different shapes and lengths. It is prepared for 10-15 minutes.

It contains a lot of starch, but is not rich enough in minerals and vitamins. This is due to the fact that the entire nutritional bran shell is removed during processing. It has an affordable price and a long shelf life.


Steamed rice is obtained as a result of special processing. Preserves all the useful properties of brown rice. It has a Golden hue that disappears after cooking. The cooking time for steamed rice is 20 minutes. It never sticks together and retains its taste when reheating the dish.


By the color of the rice comes in white, beige, yellow, red, purple and black. There are varieties of rice that are most popular. These include basmati and Jasmine, which have a unique aroma. These are white long-grain species that do not lose their shape during cooking and are rich in useful substances.


Arborio is an Italian variety of medium – grained white color. When cooked, it becomes creamy and is well suited for making risotto and soups.

Red rice is cultivated in France. It has a strong nutty aroma and taste.

Black Tibetan rice has a refined taste and high protein content.

Rice devzira is the Central Asian variety, without which it is impossible to make a real Uzbek pilaf. It has a pinkish tinge, darkens slightly during cooking and never sticks together.

Thai sweet rice has the property of sticking together. Suitable for making desserts and some Asian dishes.

The top health benefits of avocados are many given their that they contain good fats, fiber, vitamins, minerals, antioxidants, and phytosterols. Consuming them regularly may help boost heart health, improve digestion, enhance liver health, and aid in weight management. Avocado also helps keep the eyes healthy due to its high lutein content and protects the skin from signs of aging.
One research study shows that the consumption of avocado can lead to improved diet quality and nutrient intake, including a lowered risk of metabolic syndrome. Another research study explains that avocado seeds can be used for managing diabetes, inflammatory conditions, and hypertension, as well as for improving hypercholesterolemia. These seeds come in the form of organic avocado seed powder and supplements, which can be added to soups, smoothies, and drinks.
Avocado Nutrition
Avocados are considered a “superfood” and are rich in various nutrients, vitamins, and minerals. They are also a good source of (healthy) monounsaturated fatty acids. According to CAC (California Avocado Commission), a medium-sized California Hass avocado contains almost 22.5 grams fat. Two-thirds of this fat is of the monounsaturated variety, and they are also very low in fructose. Perhaps most importantly, avocados have a unique collection of organic compounds like phytosterols, carotenoids, and flavonoids.
According to the USDA National Nutrient Database, avocados contain minerals including calcium, iron, magnesium, potassium, copper, manganese, phosphorus and zinc. They also have high levels of vitamin A, K, C, E, B6, thiamin, riboflavin, and niacin (vitamins B1, B2, B3, respectively).

Avocados provide potassium and help balance the potassium to sodium ratio, which is vital for overall health. They are also a good source of energy.
Furthermore, they are a great source of dietary fiber, and a single serving can provide more than 40 percent of the daily requirement!
Avocado Calories
According to the USDA National Nutrient Database, avocado is a good source of calories along with other key nutrients.
· 100 grams of avocado (raw) contains about 160 calories
· 1 cup (150 grams) of avocado (raw) contain 250 calories
Health Benefits of Avocado
Avocados are most beneficial when eaten raw, and are great for your health when incorporated into a balanced and healthy diet. They have numerous health benefits, both as a food and as an addition to natural skin-care products. Some of the well-researched and important health benefits of avocados are as follows:
Promotes Healthy Heart
Beta-sitosterol, which is found in avocados, helps maintain healthy cholesterol levels. Research studies showed that laboratory rats who were given avocado for 5 weeks as a part of their daily meal had about 27 percent lower triglyceride plasma levels and their HDL (good) cholesterol was 17 percent higher as compared to a control group who did not consume avocado. This is one reason why eating avocados daily can help in protecting the heart from atherosclerosis.
Good Source of Potassium
Avocados are a good source of potassium. These significant levels of potassium make avocados a powerful fruit in the fight against hypertension.
Potassium is one of the minerals that help in maintaining a normal heart rate. [8] According to research published in the Journal of Clinical Investigation, potassium-rich foods can reduce pathogenic vascular calcification, which is the hardening of arteries. Dr. Paul Sanders from the University of Alabama at Birmingham led research which concluded that eating potassium-rich foods like avocados and bananas reduces the tension of blood vessels and arteries, regulating blood pressure. This, in turn, may help reduce the risk of clotting, heart attacks, and strokes.
Further, potassium helps in maintaining fluid balance through chemical channels for cells and organs. This balance of fluid is also vital for the functioning of the kidney, which handles the movement of fluid and toxins through the body.
Aids in Digestion
Avocados are soothing for the intestine and aid in digestion. They contain soluble and insoluble fiber, both of which help to keep the digestive system running smoothly. These types of fiber are very important for digestion because they bulk up stools and help ensure the smooth passage of food through the intestinal tract.
Finally, they reduce the symptoms from conditions like constipation and diarrhea. All in all, the huge amount of fiber found in avocados (40 percent of one’s daily requirement per serving) makes this a very important food for optimizing your digestive health.
Improves Vision
Avocados can help keep your eyes healthy. They contain carotenoids such as lutein and zeaxanthin, which are known to protect eyes against cataracts, eye diseases related to age, and macular degeneration. These conditions are often caused by free radicals that accumulate in the tissues of the eyes. The antioxidant activity of these special carotenoids in avocados neutralize the effects of those dangerous free radicals.
Skin and Hair Care
Avocados are packed with nutrients that are beneficial for maintaining healthy skin. It enriches skin that is dry, chapped or damaged. They are added to a variety of cosmetics due to their ability to nourish the skin with essential vitamins and make it glow. It is also used for nourishing dry and damaged hair. Many people use avocados to prepare skin and hair masks.
Above all, avocado oil provides relief from plaque psoriasis. Beta-carotene and lycopene are two organic compounds found in avocados. Both of these have been connected to improving the health and tone of your skin and eliminating signs of premature aging.
Relieves Arthritis Pain
The anti-inflammatory properties of avocados are perhaps its most valuable attribute. Between the wide range of phytochemicals, flavonoids, carotenoids, phytosterols, fatty alcohols, and omega-3 fatty acids it contains, avocados are one of the best foods for reducing the inflammation in tissues, joints, and muscles. A 2010 research study from the journal the Physician and sports medicine showed that 300mg of avocado and soybean-based nutritional supplement appears to be beneficial for patients with hip or knee osteoarthritis.
Prevents Bad Breath
Consumption of avocados helps in preventing bad breath, which is primarily caused due to indigestion or an upset stomach. Halitosis can be eliminated by improving the root cause, digestive health; the antibacterial and antioxidant flavonoids found in avocados also kill the bacteria in your mouth that can result in bad breath.
Liver Care
The chemicals contained in avocados appear to be very good at reducing liver damage. These organic compounds help in improving liver health. Liver damage can be caused by several factors, with Hepatitis C being the main one. Findings of a research study published by the American Chemical Society suggest that avocados may play a major role in toning up and protecting your liver from a wide variety of conditions.
Vitamin K Deficiency
Vitamin K deficiency is not very common but may be seen in neonatal care. It may lead to a bleeding disorder known as vitamin K deficiency-related bleeding (VKDB). This occurs mostly due to an insufficient intake of vitamin K by the mother during pregnancy.

Pistachios
Pistachios contain plenty of protein and other vital nutrients. They are also a source of healthful fatty acids and antioxidants.
The popular green nut is technically a seed of the pistachio tree, but people generally view it as a nut due to its appearance and feel.
A study published in Nutrition Today noted that eating pistachios has a beneficial effect on blood pressure and endothelial function, which may lead to a reduced risk of heart-related health issues.
According to the USDA database, every 100 g of pistachios contains 560 calories and the following nutrient quantities:
protein: 20.16 g
fat: 45.32 g
carbohydrate: 27.17 g
fiber: 10.60 g
sugar: 7.66 g
Healthful monounsaturated fatty acids and PUFAs make up most of the fat content in pistachios.
While pistachios offer fewer minerals than some other nuts, they contain a substantial 1,025 mg of potassium per 100 g.
Other notable vitamins and minerals in pistachios include:
calcium: 105 mg
iron: 3.92 mg
magnesium: 121 mg
phosphorous: 490 mg